Week 11
This week serves as the peak of your strength phase before tapering down. The intent is to push the primary lifts to near-maximal intensity while maintaining proper technique, power, and control. Accessory and hypertrophy movements will continue to support the main lifts, providing muscle endurance and balance. This week is crucial for preparing your body to handle and adapt to near-maximum loads.
Focus:
Peaking Strength & Intensity: Work at the highest percentages of your 1RM (90-100%) to prepare for new max attempts. Maintain controlled movements and strong form throughout each lift.
Power & Explosive Strength Development: Use variations and tempo-based lifts to refine explosive power, stabilize key joints, and build confidence for max attempts.
Supportive Hypertrophy & Accessory Work: Target supporting muscles to complement the main lifts and enhance overall muscle endurance and stability.
Optimal Warm-up & Recovery Protocols: Ensure that warm-ups effectively prepare your muscles and joints for heavy lifts, and use cool-downs to facilitate proper recovery.
Goals:
Achieve Peak Strength & Performance: Safely and effectively lift near-maximal loads, focusing on power and control.
Enhance Movement Efficiency & Explosiveness: Execute each lift with precision and develop quick power generation, preparing for max-effort lifts in the following week.
Sustain Muscle Balance & Endurance: Use hypertrophy and accessory work to maintain muscle growth, balance, and endurance without overtaxing the body.
Prioritize Recovery & Injury Prevention: Use mobility, stretching, and active recovery methods to prevent injury and maintain optimal lifting capacity.